cilantro

cilantro

PRIMARY MICRO NUTRIENTS Potassium, Vitamin A, Vitamin K
SECONDARY MICRO NUTRIENTS Vitamin C, Iron, Copper Manganese, Vitamin E, Vitamin B2
NUTRITIONAL HIGHLIGHTS and NOTES  Chelates and detoxifies heavy metals such as lead and mercury
FUNCTIONAL BENEFITS  Anti-oxidant protection
PHYTONUTRIENTS
PLANT FAMILY  Umbelliferae. Related to: Carrots, Celery, Parsnips, Fennel, Dill
DANGERS
RDA  Cilantro % RDA
Nutrient Unit per 100g
Water g 92.21
Energy kcal 23
Protein g 2.13
Total lipid (fat) g 0.52
Carbohydrate, by difference g 3.67
Fiber, total dietary g 2.8
Sugars, total g 0.87
Minerals
Calcium, Ca mg 1000 67 6.7%
Iron, Fe mg 8 1.77 22.1%
Magnesium, Mg mg 420 26 6.2%
Phosphorus, P mg 700 48 6.9%
Potassium, K mg 470 521 110.9%
Sodium, Na mg 46
Zinc, Zn mg 11 0.5 4.5%
Copper, Cu mg 0.9 0.225 25.0%
Manganese, Mn mg 2.3 0.426 18.5%
Selenium, Se µg 55 0.9 1.6%
Vitamins
Vitamin C, total ascorbic acid mg 90 27 30.0%
Thiamin mg 1.2 0.067 5.6%
Riboflavin mg 1.3 0.162 12.5%
Niacin mg 16 1.114 7.0%
Pantothenic acid mg 5 0.57 11.4%
Vitamin B-6 mg 1.7 0.149 8.8%
Folate, total µg 400 62 15.5%
Choline, total mg 12.8
Betaine mg
Vitamin B-12 µg 2.4 0 0.0%
Vitamin A, IU IU 5000 6748 135.0%
Vitamin E, total mg 15 2.5 16.7%
Vitamin D IU 600 0 0.0%
Vitamin K (phylloquinone) µg 120 310 258.3%

The Recommended Dietary Amount (RDA) is based upon recommendations for a 40 year old very active man that I have adapted from USDA’s Dietary Intake Recommendations: http://fnic.nal.usda.gov/fnic/interactiveDRI/. Using this link you can make your own calculationsNotes:

Adapted from:

Ware, M. (2014, August 30). “What are the health benefits of cilantro?.” Medical News Today. Retrieved from http://www.medicalnewstoday.com/articles/277627.php.

USDA food database: http://ndb.nal.usda.gov/ndb/

Other information sources:

Online database of the World’s Healthiest Foods: http://www.whfoods.com/index.php

Online nutrient breakdown of foods: http://nutritiondata.self.com/

http://www.globalhealingcenter.com/natural-health/health-benefits-of-cilantro/

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